Hi, everyone! I'm pretty new to this forum so I thought I might as well start a training log on here. I don't know that I'll be able to update it every day, but I'll get in here as often as I can. My main goal is to get as strong as possible with as natural of a diet as possible. It's expensive, but I've really been trying to buy only organic food lately. The weight training program I'm currently doing is Jim Wendler's 5 / 3 / 1 which I'll illustrate. Basically it focuses on compound movements, heavy weights, low reps. I currently weigh about 125 lbs, and I am 5' 1". I'll probably gain weight, but I pretty much never step on a scale. I'm mostly looking for higher numbers on my squat, deadlift, and bench.

This is a weird time to start my log because I'm in the middle of Week Four, which is a De-load week. So I'm doing significantly lighter weights than I can actually lift and it's a little boring, but it'll get really difficult again in about a week. The program goes in four week cycles.

So I forgot to write anything down for Week One, so I'll just start with Week Two:

Day One:

Overhead Press

1x3x451x3x551x3x60

Five sets of dips and assisted chin-ups (didn't write down how many repetitions, but it's just assistance work anyway.)

Day Two:

Deadlift

1x3x1101x3x1251x3x140

Good Mornings and Hanging Leg Raises, five sets of each

Day Three:

Bench Press

1x3x651x3x751x3x85

Five sets of push-ups and dips

Day Four:

Squats

1x3x1051x3x1201x3x130

Leg Press

5x15

Leg Curl

5x10

I didn't write down the weights for my assistance exercises, sorry.

Ok, Week Three:

Day One:

Overhead Press

1x5x501x3x551x1x65

Dips & Assisted Chin-Ups

Day Two:

Deadlifts

1x5x1201x3x1351x1x150

Good Mornings and Hanging Leg Raises

Day Three:

Bench Press

1x5x701x3x751x1x85

Bent-Over Rows & Push-Ups

Day Four:

Squats

1x5x1101x3x1251x1x140

Leg Press & Leg Curl

And now, I am in the midst of De-Load week, where you intentionally lift quite a bit less than you are able.

Week Four:

Day One:

Overhead Press

3x5x45

Dips & Assisted Chin-Ups

Deadlifts

1x5x701x5x851x5x105

Good Mornings, Hanging Leg Raises, assorted ab work

Sorry for all the wordiness, but I didn't want to be judged based on the super light weights I'm using this week, haha!

Here's an example of a typical food fest in the life of Adena:

Breakfast: oatmeal with peanut butter, milled flax seed, little bit of brown sugar or maple syrup, and a tofu scramble (about 1/2 a block) with various spices, light on the olive oil and saltSnack: carrot sticks and almondsLunch: chickpea quinoa pilaf, sauteed broccoli and cauliflowerSnack: hummus and a pitaSupper: adzuki bean stew with kabocha squash, sauteed kale with garlic, smoothie made with about 1 cup of soy milk, 1 banana, some frozen strawberries, cinnamon and just a dash or two of ginger

Oh, and I forgot to mention I always do cardio. I change it up a lot. I'm not really looking for any improvements there anyway, which is why I didn't add it in. Sometimes I just run at a steady pace for about half an hour, sometimes I do twenty minutes worth of sprints (minute sprints with a minute rest between) sometimes I just ride my bike or do bike sprints at the gym. Just kind of depends on my mood. But variety seems to keep it fun, and keep me from getting too much of a belly.

This week I'm just finishing up my deload week. It's intentionally much lighter than I can lift, and kinda boring. The whole past month has seemed too easy, so I'm going to add at least 5 lbs to my overhead press and bench and 10 lbs to my squat and deadlift and see what happens. Also, I'm going to be testing my 1RMs for all the key lifts over the course of the next month. So that will be exciting and give me a better idea of where I'm at.

So anyway, today I had my first experience really having trouble stuffing my face. So far today I have had 1/2 a block of tofu scrambled, a bowl of oatmeal, a bunch of carrot sticks, almonds, and dried figs, a bowl of kidney bean and cabbage soup, hummus and a pita, and a peanut butter sandwich on whole wheat bread. I just finished the figs and the pb sandwich during my afternoon break at work and felt like I was about to puke. But I'm fine now. Hopefully this will help me get used to eating more and prepare me for lifting heavy stuff!

Looks great! I'm also have oatmeal for breakfast everyday. I had to reply because I thought it was funny how your "cheat" day looks much better then my normal days haha, then again I'm still trying to gain weight as I burn it off and gain muscle. I've been having vegan pizza, and whole wheat pasta quite a lot for dinner.

5x10 (was experimenting with using better form so I don't kill my elbows)

Bent-Over Rows

5x10x50

Day Four:

Squats

1x5x551x5x701x5x85

Leg Press: 5x15 (I don't remember the weight, but the idea this week was to take it easy, so it was pretty light)

Leg Curl: 5x10 (ditto)

Well, I'm looking forward to tonight at the gym. It's Standing Overhead Press Day, and I think I'll test my 1RM in that lift, then do some dips and chin-ups for assistance work, then do sprints for 20 minutes if I have the energy.

Today I ate as follows:

Breakfast: Tofu scramble (ate about 1/2 a block, saved leftovers for tomorrowOatmeal with peanut butter and milled flaxseed, went much lighter on the brown sugar than usual1 cup of green tea

Snack:Carrot sticksTen almondsSix dried figs

Lunch:Adzuki bean and kabocha squash stew with veggiesHummus and a pitaWished for leafy greens, but I forgot them at home

Snack:Peanut butter sandwich on whole wheat bread

And after I work out tonight, I think supper will be leftover stuffed peppers. They're stuffed with quinoa, black beans, tomatoes, onions, chili powder, olive oil, garlic, and salt. I tried to sautee the stuffing with a lot less oil than usual and just add some more water when it got sticky. I also want some steamed broccoli and a smoothie with soy milk, strawberries, bananas, cinnamon, and ginger.

Looks great! I'm also have oatmeal for breakfast everyday. I had to reply because I thought it was funny how your "cheat" day looks much better then my normal days haha, then again I'm still trying to gain weight as I burn it off and gain muscle. I've been having vegan pizza, and whole wheat pasta quite a lot for dinner.

I look at my nutrition as a journey. Everyone's kind of on a different part of the journey. I used to have next to nothing, and it was all sort of processed crap. That was a pretty long time ago, but anyway, I feel a lot better now. I'm still kind of a coffee and sugar fiend, but I'm getting it under control.

So last night was Overhead Press Day....um. I did 1RMs and apparently my 1RM for standing overhead press is 65. Really disappointing. I'm trying to remember that lift is definitely the most difficult one for me to see any improvement in.

Since I've been eating so much I'm feeling bloated and weird, I kind of cut back today to just eating what I actually feel like. So far it looks like this:

Breakfast: the usual oatmeal and tofu scramble deal, green teaSnack: carrot sticks and ten almondsLunch: slightly smaller portion of adzuki bean and kabocha squash stew, oven-braised leeksSnack: bit of hummus and a pitaSupper: will probably be more of that dang adzuki bean stew...I always have so many leftovers. I'll probably also have a little broccoli, and a smoothie if I still have room. Rooibos tea would be nice, too.

So no peanut butter sandwich and dried figs. Not too much less, just a little bit less. I feel better, but I don't know if this is really enough for me to see any strength gains. I guess we'll see. It's a little too early to tell.

Today is deadlift day, yay! I love deadlifts. I'm sure this will go better. I won't be doing any 1RMs until next week, so tonight I'm doing sets of five.

Nice on the squats! 135 is my goal right now so I can be cool and squat a plate a side...I'm at 120 - 15 more lbs to go!

Thanks! I feel like a badass when I can have a plate on each side. Now that I can deadlift and squat over my bodyweight, my short term goal is to bench my bodyweight. I've gained just a little. I'm at 128 now.

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